Power Plate Basic Fitness Academy Training. Training Power Plate International

Transcription

1 Power Plate Basic Fitness Academy

2 Contents 1. Introduction 2. Bio Mechanics 3. Physiology 4. Application and Effects 5. Performance & Guidelines Research & Studies

3 Contra-Indications Contra-Indications Absolute Contra-Indications Acute diseases / Inflammation processes Wearing a pacemaker, stents Acute thrombosis conditions Fresh wounds resulting from an operation or surgical intervention Pregnancy, epilepsy Osteoporosis in an advanced stage Migraine Non-absolute Contra-Indications Acute hernia, discopathy, spondylolysis Cardio-vascular disease Wearing recently fitted i.u. coils, metal pins, bolts or plates Gall and kidney stones Synthetic joints Before beginning any exercise program, please consult your physician for a complete physical examination. If any discomfort should arise from your use of the Power-Plate, stop exercising and consult your physician. When in doubt, always consult your physician before using the Power-Plate. Further information is available for your physician from the company upon request.

4 First impression Short explanation of the principle Give instruction to put one foot on the Power-Plate Change posture / position Give order to lay one hand on the quadriceps of the neighbor Test exercises: If there is only little time We recommend 3 exercises Restrict to 15 minutes (discussion included) Short, noticeable wow! program

5 The test exercises Women A 02 C 05 Men A 04 C 01

6 The 4 application areas of Power-Plate Stretching Relaxation Strengthening Massage

7 The exercise poster of Power-Plate I A: Strengthening B: Stretching C: Massage D: Relaxation

8 The exercise poster of Power-Plate II Classification in several sections A, B, C & D The muscles or muscle groups which are stimulated during the exercise are shaded in the red A short description: -Regarding the position of the person -Usage of the straps -Body position, tension, variations Explain all this to the user so that he also himself can will use the exercise poster in an effective manner

9 Exercise plans I Ready-made Power-Plate exercise plans for: 1. BEGINNER level 2. INTERMEDIATE level 3. ADVANCED level 4. FAT BURNING 5. ANTI-CELLULITE 6. STRENGTH 7. ENDURANCE 8. CIRCULATION 9. RELAXATION 10. FLEXIBILITY 11. OSTEOPOROSIS

10 The 3 wrong positions on the Power-Plate

11 Combination of Power-Plate with cardio-training Cardio training is important as well as Power-Plate training Cardio training should be arranged with Power-Plate training in the following way: -cardio training not directly before using the Power-Plate -probably the best way is to separate the two training systems on different days -there are individual differences Power-Plate training always in a rested condition Monday Tuesday Wednesday Thursday Friday Saturday Sunday

12 PP- Handling Handling Power-Plate NG 1. Press Start 2. Select the duration (30 sec, 45 sec, 60 sec) 3. Select the frequency (30 Hz, 35 Hz, 40 Hz, 50 Hz) 4. Select the amplitude (Low, High) 5. Press Start again to start the program 6. Press Repeat for the last program

13 PP-Handling Accessory Standard accessory: - Transmission straps - mat - training poster Optionally accessory: - Lordosis cushion - Handles - Step

14 PP-Handling The 5 do s & don'ts for the use of Power-Plate 1. Always check the contra-indications! 2. Take care of enough liquid fluids in your body system! 3. Always respect at least 48 hours of time for regeneration in case of strengthening! 4. Never place head, cervical / complete spine, belly and chest on the Power-Plate! 5. Always execute the program with the mat except those exercises with the handles and standing positions (shoes)!